Tuesday Workout: Kettlebell Complex and Pull-ups

Skill

Learn the KB Snatch, practicing the one-arm swing and high pull along the way.

WOD

Level 1

3 rounds:

  • KB Snatch (35/20#) into Overhead Lunge into One-Arm Press x 8 per side
  • Ring Row x 8

Finish with 500 Single-Unders.

Level 2

5 rounds:

  • KB Snatch (53/35#) into Overhead Lunge into One-Arm Press x 8 per side
  • Strict Pull-up x 8

Finish with 200 Double-Unders.

Notes

  • 1 rep = Snatch the KB overhead, keep it overhead, lunge back with opposite leg, do a press while kneeling, then stand back up with the KB still overhead.

22 thoughts on “Tuesday Workout: Kettlebell Complex and Pull-ups

  1. Level 2:
    23:04, 1 rd@26#, 4@20#, 6pu per rd, 500 single unders

  2. 5 rounds of level 1
    20# kb, ring rows, 500 single unders
    14:55

  3. Level 2-ish
    5 rds
    35 KB, Pull-ups, 500 SU
    17:37

  4. 24:20 w 55#db
    12 du’s finished at the 20:00 mark

  5. This isn’t really a pyramid, is it?

    At 20:00 I had 389 single-unders. 25# KB, 7 pullups each round (trying to make sure I could finish strict… but I had to use a red band on the last round)

      1. That’s a fine-looking pyramid.

  6. Combination of levels –
    20.12 – 5 rds with 25#kb, rr, 200 du
    Lots of jumping since I still do single-single-double, but I counted only the doubles

  7. 5 rounds
    20# kb (first round @ 25#)
    kipping pu’s
    200 DU’s
    22 minutes.

  8. 21:55 (Level 2, but 25# rd 1, 20# rds 2-5)

    Strict PUs slowed me waaay down, but I’m glad I stuck it out. 🙂

  9. 18:43- 1 round at 26# then switched to 20# 🙁

    good to work out after the half, still a little tight.

  10. On Board #3: 4 reps 20# KB Snatch + Lunge x’s 8 sets

  11. stopped just after 20:00 (i.e., 0 DUs)
    round 1 @35#, rounds 2-5 @26#
    4 strict PU/4 kipping, 3 strict/5 kipping, 2 strict/6 kipping x 2 and last round 1 strict/7 kipping.

  12. 25 min of suck. 45 lb kb for rd 1-3, 35 for rd 4 & 5. Press got to me. 170 DU.

  13. 17:57 (20# kb, rr)

  14. 5 rds – 21:06 (15#, rr, su’s)
    Also I realized that I left my jump rope there (purple handles, navy blue rope, a little on the shorter side in length) – can someone please put it aside for me? I would be extremely grateful!

  15. KB: 20lbs and ring rows
    14:38 for the 5 rounds
    then rowed 1040m in remaining time (of 20 min)

  16. In 20:43 I did:
    5 rounds with 35lbs KB, and strict pullups + a 200m sprint on the rower that left me near vomitation.

    I am still having to sub things for jump rope because my foot’s not right.

    Tried to start with a 45lbs KB, but the press was too much (weight was on the cusp of being manageable, but the grip on the KB itself seemed really fat and hard to hold onto, even with my big manhands…). 35 was noticeably lighter, but importantly easier to hold.

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